Mediterranean lemon fish
Serves: 4
Time to make: 20 mins
Hands-on time: 10 mins
Total cost: $13.64 / $3.41 per serve
(at time of publication)
Ingredients
- 2 ½ cups farfalle (bowtie) pasta
- cooking spray oil
- 4 x 150g firm fish fillets such as hoki
- 1 lemon, juice and zest
- 1 tablespoon baby capers
- 12 pitted kalamata olives, halved
- 1 tablespoon finely chopped fresh parsley
- 250g green beans, cooked
Instructions
1 Cook pasta following packet directions. Drain, reserving a little of the cooking water to moisten pasta, if necessary.
2 Meanwhile, spray a large frying pan with oil. Cook fish over a high heat for 2-3 minutes on each side until almost cooked through.
3 Pour over lemon juice. Simmer for a few minutes to reduce slightly. Add zest, capers and olives and heat through. Serve fish topped with lemon mixture and parsley, with pasta and green beans.
Variations
Make it gluten free: Use gluten-free pasta.
Nutrition Info (per serve)
-
Calories 394cal
-
Kilojoules 1650kJ
-
Protein 31g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 50g
-
–Sugars 3g
-
Dietary fibre 3g
-
Sodium 230mg
-
Calcium 50mg
-
Iron 2.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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